A few Tempo Trainings for the Half Marathon -- March 24, March 31 for the pace of 7 for 4 miles.

 1)March 31, 2022

 

WORKOUT LAPS/SPLITS

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	8:55	8:55	8:08	128	138	179	188	44	41	112
2.	1.00	8:45	8:45	8:05	133	140	181	188	18	12	113
3.	1.00	6:57	6:57	6:07	149	158	194	208	0	11	104
4.	1.00	6:55	6:55	6:31	158	163	198	208	10	7	111
5.	1.00	6:56	6:56	6:30	161	164	198	206	12	10	113
6.	1.00	6:56	6:56	6:19	161	164	199	214	12	10	113
7.	1.00	8:50	8:50	6:25	137	164	180	204	38	44	91
8.	0.07	0:36	9:14	7:28	137	142	182	188	0	0	5
Totals:	7.07	54:54	7:46	6:07	146	164	189	214	125	128	762

 2)March 24, 2022

 

WORKOUT LAPS/SPLITS

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	9:28	9:28	8:52	126	136	175	182	33	37	114
2.	1.00	9:11	9:11	8:21	125	133	178	186	11	16	105
3.	1.00	7:03	7:03	6:10	149	158	198	210	11	5	106
4.	1.00	6:56	6:56	6:20	158	161	197	202	0	5	110
5.	1.00	6:55	6:55	6:18	160	162	199	210	11	6	111
6.	1.00	6:59	6:59	6:19	161	164	199	212	32	35	113
7.	1.00	9:23	9:23	6:43	140	162	176	186	5	0	99
8.	1.00	9:17	9:17	8:08	136	141	181	188	5	5	77
9.	0.00	0:02	7:35	9:14	140	140	180	180	0	0	0
Totals:	8.00	1:05:16	8:09	6:19	144	164	187	212	98	95	835

Napa Marathon 03/06/2022 -- Finish Time 3:21:21

  

WORKOUT LAPS/SPLITS

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	7:35	7:35	7:13	135	147	190	196	0	22	105
2.	1.00	7:26	7:26	6:44	148	154	192	200	66	46	112
3.	1.00	7:26	7:26	6:51	147	154	191	202	46	78	110
4.	1.00	7:22	7:22	7:04	148	153	193	204	11	52	109
5.	0.03	0:12	7:49	7:16	148	149	190	190	0	0	2
6.	1.00	7:33	7:33	7:02	147	151	191	200	0	31	109
7.	1.00	7:33	7:33	6:50	150	156	193	204	65	56	111
8.	1.00	7:34	7:34	6:59	150	153	192	204	12	41	110
9.	1.00	7:31	7:31	7:03	149	153	193	206	0	17	107
10.	1.00	7:30	7:30	7:15	151	156	194	204	5	16	109
11.	1.00	7:28	7:28	7:14	152	158	194	202	0	0	109
12.	1.00	7:34	7:34	7:23	152	155	193	200	28	42	109
13.	1.00	7:35	7:35	6:53	153	156	194	206	30	22	106
14.	1.00	7:26	7:26	7:01	154	159	195	206	12	43	105
15.	1.00	7:37	7:37	7:06	156	161	194	202	44	26	110
16.	1.00	7:45	7:45	5:51	156	162	198	210	6	39	110
17.	1.00	7:40	7:40	7:10	159	162	195	200	52	6	114
18.	1.00	7:39	7:39	7:10	158	162	195	202	16	23	112
19.	1.00	7:32	7:32	7:17	158	163	197	202	0	28	111
20.	1.00	7:39	7:39	7:22	158	161	196	202	11	49	109
21.	1.00	7:56	7:56	7:22	158	162	195	200	10	13	114
22.	1.00	7:31	7:31	6:44	162	166	198	208	12	64	116
23.	1.00	7:50	7:50	7:26	162	166	198	206	0	11	121
24.	1.00	7:48	7:48	7:39	162	164	196	202	0	6	120
25.	1.00	8:04	8:04	7:36	162	165	196	202	10	0	124
26.	1.00	8:08	8:08	7:53	160	165	195	202	0	5	117
27.	1.00	8:00	8:00	7:44	162	165	196	204	5	0	122
28.	0.31	2:16	7:14	5:17	166	173	204	222	0	5	36
Totals:	26.34	3:21:22	7:38	5:18	154	173	195	222	417	705	2,949